You can’t get more basic than this! It is so good on wintery day. SO good. Simple, easy, extremely full of nutrition, and vegan, even…unless…you want to add some chicken, turkey, ground beef, even hunks of firm fish…whatever you like. Anything goes in this pot o’ deliciousness!

The following is how I usually make it – but, really, it’s a whatever-you’ve-got-in-the-fridge type deal. I saute the first few aromatics and then add the broth and tomato sauce. THEN, I can add as many vegetables as it will hold. I love my soup to have a lot of substance and a little liquid, so I use a ton. (In other words, the amounts of vege are only suggested, and negotiable! If you use less the stats will go down a little, of course.)

As with just about every fabulous soup, this is better the next day…and the next…and freezes like a dream.

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2 tablespoons olive oil

1 large onion, diced

4 cloves garlic, chopped

2 large stalks of celery, sliced

One 15-ounce can tomato sauce OR diced or crushed tomatoes

Two 32-ounce boxes vegetable or chicken broth

3 large carrots, sliced

2 medium zucchini, yellow crook neck, etc – diced

4 medium sized waxypotatos (red or white), chunked

One 14-ounce can green beans, drained, OR 2 cups frozen

1 cup frozen corn (Trader Joe’s roasted is fab!)

One (approx 9-ounce) box frozen chopped spinach

1 cup frozen shelled edamame

2 tablespoons pearl barley

1 teaspoon salt (may need more, depending on your taste)

1 teaspoon ground cumin

1 teaspoon sugar

1/2 teaspoon freshly ground black pepper

Few dashes cayenne pepper

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In a large stockpot, over medium heat, add the olive oil, onion, garlic, and celery. Cook for 5 minutes, or until onion is beginning to soften.

Pour in the tomato sauce (or diced or crushed, undrained) and broth. Add in vegetables until it’s as “thick” as you like it. I use them ALL in the amounts written!

Add barley, salt, cumin, sugar, pepper, and cayenne. Stir well, and cover, bring to a boil. Reduce heat to low and simmer for an hour or until veggies are tender.

Makes A LOT! I don’t know…probably ten really good sized servings. Let’s go with that. It’s all vegetables and a little oil – shouldn’t even have to count the calories!!

I recently started eating mostly vegan – trying for 90% on average. (I was vegetarian before that, so if I decide to have something off the vegan plan, it’s usually a little dairy. The meat dishes on this blog are perfected for and tested on my husband!)

This is one of the staples of a vegan diet, it seems. There are as many variations as you have imagination and once you have the basic ratio of liquid to chia seeds down, the sky’s the limit. I’ve done this one with raspberries and lemon (thanks to Healthy Maven) and it’s TO. DIE. FOR. Alas, the summer is two-thirds over and so went the raspberries, but the blues are in full swing. We are taking advantage.

Because I’ve cut out dairy, my fat consumption has dwindled, also. So I use the full fat canned coconut milk, most of the time. The lite is fabulous, though, and I’ve given stats for both.

Chia seeds are very filling and have little to no flavor of their own, soooooo…we can work any magic we want and I plan on doing just that. Stay tuned!

In a medium bowl combine the coconut milk, chia seeds, sweetener, vanilla, zest and juice, blueberries, and salt. Mix well, and allow to sit for a few minutes. Stir again to make sure the seeds are distributed evenly as they soak up the coconut milk. Cover or spoon into individual dishes/glasses and chill for several hours or overnight. Makes 4 servings.

There’ll come a time in your life when you neeeeeeeeed this gorgeousness.

Blueberries, citrus, and a little vanilla…this is perfect as a sauce, jam, or when warmed, even a syrup. Add to plain Greek yogurt, into ricotta, a protein shake, over my Oatmeal cottage Cheese Pancakes, or rolled in my Crepes with a a little cream cheese schmear…spooned over a low-sugar cheesecake…you get the drift.

The recipe makes quite a bit, but freeze and keep for when that I-need-some-blueberry-sauce-now emergency strikes.

In a large sauce pan – over medium heat – combine the berries, WL, Splenda, lemon, and salt. Bring to a boil, stirring frequently.

Continue to boil for 20 minutes, or until reduced by about a third. Add vanilla, and stir in the butter until melted. (The butter gives the sauce a beautiful glossy shine as well as another layer of flavor. SO good!)

Remove from heat and let cool completely. Pour into 1/2 cup freezer containers and freeze. Lasts in the fridge for a month or in freezer for one year.

I remade a classic Oatmeal Cookie recipe into a protein breakfast bar that is full of fiber and other tasty things, just right to keep you going til lunch. Yes, it’s high in carbs, but they are the stick-to-your-ribs type and should give you a slow burn to keep you from crashing mid-morning. Kids will love these, too. They freeze great – wrap individually – throw one at them as they rush out the door. These are not low calorie, but definitely better than a Pop-Tart or Toaster Strudel…and your house will smell like Heaven for a few hours. Never a bad thing.

The add-ins are endless, too. Any and all chopped nuts, no sugar added dried fruit, coconut, or if you’re feeling extra sweet go with some mini chocolate chips or toffee bits. Yes, I went there…maybe. Yes, yes I did.

Preheat oven to 325 degrees. Spray an 11 x 15 baking pan with vegetable cooking spray and, if you have it, line with parchment paper. Set aside.

In a large bowl (or mixer bowl) cream together the butter, peanut butter, Gold, and Granular until well mixed. Whip in the eggs, water, vanilla, baking powder, baking soda, salt, and cinnamon until fluffy. Stir in the flour and protein powder JUST until moistened. Stir in the oatmeal and nuts until mixed through.

Spread (wet fingers worked best for me) evenly into the prepared pan and bake for 15 minutes. COVER LOOSELY WITH FOIL (the Whey Low gets dark faster than regular sugar) and bake for another 15 minutes, or until fairly set. (They will still “give” a little bit…not be firm like a cake.) Run a knife around the edges and allow to cool completely. Remove from pan, if you’ve used paper, and cut into desired size bars. Makes 20-25 bars.

*NOTE: I use Whey Low since it is slower to digest and doesn’t spike my blood sugar. I’ve had gastric bypass and this doesn’t make me ill. REGULAR brown and granulated sugar would work beautifully, also, but would change the stats, slightly.

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In a small saucepan combine the water, quinoa, and salt. Bring to boil over high heat. Reduce heat to low, cover, and cook for 18-19 minutes. All the water should be absorbed and the “tail” or white ring of each seed should be visible. Fluff with fork. Leave uncovered and set aside to cool slightly.

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In a bowl stir together the almond butter, Agave, vanilla, cinnamon, and salt. Add oats, quinoa, cranberries, almonds, cashews, and protein powder. Stir together until very well combined. If too dry, add 1-3 tablespoons water – 1 tblsp at a time. (The mixture should be moist and sticky, but not wet.)

In generous 1/8th cup portions, roll into balls, without pressing too hard, and place on waxed paper to set up. Store in an air-tight container.

OR line an 8×8 inch square pan with waxed paper, extending up two sides. Press the mixture into it the prepared pan. Cover and chill in the fridge for an hour. Lift the mixture out of the pan with the waxed paper and cut into 10 bars. Makes 10 pieces. Store in an air-tight container.

When you’re in the mood for something decadent tasting but not a heavy meal, this will do just fine. Silky smooth and slightly spicy, with an exotic bent that is luxurious and comforting, this soup takes no time at all. I used chicken broth, but using vegetable broth makes it completely vegan.

1/2 teaspoon salt (I added a little more once it was cooked…just my preference)

1/4 teaspoon dried cilantro

1/4 teaspoon sugar

1/8 powdered ginger

Dash freshly grated nutmeg

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In a large sauce pan, over medium heat, saute the garlic, shallots, and carrots in the olive oil for 5 minutes. Add the lentils, cherries, chicken/vegetable broth, water, coconut milk, curry powder, salt, cilantro, sugar, ginger, and nutmeg. Bring to a boil. Reduce heat, cover, and simmer for about 20 minutes, or until lentils are very soft. Allow to cool slightly.

In batches, add soup to blender and process until smooth. Reheat gently over low. Serve with a drizzle of coconut milk and garnish with cherries, if desired. Makes approx. 6 (1 cup) servings.